5 preconceived ideas about diabetic nutrition

Because it is complex enough to manage your diet when you have diabetes, let’s get rid of preconceived ideas to help you live better with the disease every day!

Myth n°1: Starchy foods should be banned if I want to lose weight

Starchy foods (breads and bread products, potatoes, cereals and legumes) are an integral part of a balanced diet, even if you need to lose weight. Indeed, the intake of “complex carbohydrates” provides energy that the body can use gradually. Their satiety effect allows you to avoid snacking between meals.

Myth 2: I can eat as much fruit as I want

The recommendation of at least 5 fruits and vegetables a day is valid for everyone, with a variety of varieties, and this is even more true in case of diabetes! It is recommended not to exceed 3 servings of fruit per day, one at each meal, because of the sugars that these foods contain.

But what is a portion (20 g of carbohydrates) depending on the fruit?

  • 1 apple, 1 pear, 1 orange, 1 peach,
  • A small banana or half a banana,
  • 2 plums, 2 fresh figs, 2 apricots,
  • 1 handful of cherries.

They also provide micronutrients such as vitamins, minerals and fiber. Moreover, if you are a type 2 diabetic, they can help control your weight.

Myth #3: Cane sugar is better for your health than white sugar

These sugars both contain almost 100% sucrose, so their main difference comes from their organoleptic qualities (taste, texture…). Nutritionally speaking, consuming cane sugar is the same as consuming white sugar. Whatever the sweetening method, it is good to be reasonable on the quantities and to make according to your preference.

Myth #4: No more pastries!

Remember that no food is forbidden: it is simply a matter of watching the quantity and frequency of consumption of certain foods. This is the case with pastries, which are often too rich in simple sugars and fats. Ideally, it is better to prepare them yourself and replace the butter with margarine or oil, and the sugar with sweeteners suitable for baking. Allow yourself this little treat at the end of the meal as a dessert, rather than as an isolated treat.

Misconception #5: If I have low blood sugar, I can have any sweet food

When your blood sugar is too low, you need to provide your body with glucose as quickly as possible. Choose sweet foods that do not contain fiber (dried fruit), fat (chocolate) or protein (yogurt) that can delay the absorption of sugar. And choose sugary drinks (fruit juices or sodas) that raise blood sugar levels more quickly. However, be careful with the quantity consumed so as not to cause hyperglycemia.

What about you, are there any rules you already follow? Share your tips with us…

Source : Agathe V. dietician-nutritionist